2010-6-22

BTN Push Press
125x5
145 5x2 sets

Neck thingie is stinging less and less.

2010-6-23

BW=186
Mood: Excited


Floor press
165x8
215x5
245x3
275x1,1,1,1

Cheat Rows (clean width grip)
275 1x4 sets

Squats
225x5 deep,paused
275x5  deep, paused
315x2 (below parallel, belt on)
355 1x4 at least parallel

BB curls
140 1x4 sets

Ab wheel (from knees)
10x4 sets

Notes:  Couldn't wait to train today even though I knew floor press would suck.  I was looking forward to squats.  355 has never been so easy.  I was holding them in the bottom for a bit and getting back up was no problem.

2010-6-24

Deep Squats
165x5
215x3
275x3 (started doing good mornings, so it's not a good day to do more than this)

front squat
225x3
265x2

Good enough.

edit: or not.

Rolling Thunder
75x3
100x2
115x2
135x1,1 (PR +5 lbs)

Rotating D-handle
100x3
175x2
200x1,1

2010-6-25

BW=181 (okay - that's a little TOO low)
Mood: good. Be even better once I eat.

Clean and Press
w/u Bar presses and cuban presses
115x8
135x5
155x3
170x2
185x1,0,1,1,1

Deficit Deadlift (6" box. clean-width grip)
DOH
225x4
315x3
415 1x4 sets (PR for DOH deadlift - +10lbs)


Cheat Lever and Row (calves parallel to floor, thighs vertical)
BWx3,4,3,3 (last set was crappy)

CGBP (paused)
225 2x4 sets

1-legged GM (right side)
135 5x2 sets

Notes:

Started the session with a bit of sciatica going down the left leg but decided it wasn't bad enough to not do lower body stuff. All these little aches pains and annoyances will go away once I gain weight. They're signs of a system reaching tolerances. So I need to expand the system again.


C&P: Mis-grooved the second set so badly that I couldn't even push press it. I tried three times to get it off the shoulders and each attempt went out in front. Settled down and nailed it in subsequent sets. I had to take my grip a bit wider than usual to make the press, though the ones that went up were smooth enough to look at.

DDL: Grip was still tired from yesterday so I was a bit surprised I didn't have to resort to straps or mixed grip. These will get easier, especially when I put the weight back on my frame.

Cheat Lever+row: Can't row as high with my legs out farther. I'm hoping these will get better over the next two weeks.

CGBP: Got a binding point in the right pec/shoulder about 2/3rds of the way up the mucks with my lockout. I did some one-arm fatman pushups to work it, but it's a strange animal. I'll keep at it.

2010-6-26

BTN Push Press
65x5
115x5
135x5
150 5x2 sets

Nice deadlifting!

Thanks, Christian.

2010-6-27

BW=185
Mood: wondering if I should rest an extra day.

Floor Press
150x8
185x5
215x5
245x3
275x2,2,1,1,1

Squat
135x5
225x5
275x3
315x3 (belt on)
355 1x5 sets

Cheat BB Rows
225x5
275 3x5 sets

BB Curls
140 1x5 sets

Squat comparison

Here's a squat max I did last November in a PL virtual meet, a few pounds heaver than I am now (187)


One of 5 singles that I did yesterday @185



Yesterday's was easier and one of 5 sets and is definitely not a max.  I think the new medium-stance squat style works better for me.  I was more comfortable at the bottom and the ascent was faster.  I think the belt helps quite a bit as well

2010-6-29

BW=186, AD

Clean and Press
115x5
135x5
155x5
170x2
185 1x5 sets (not hard at all)


Deadlift
225x3
315x3
405x2
475x1
525x0
505x0 (broke it off the ground but that was it.)
455 1x4 sets  (very hard sets)

Good Morning (close stance)
225x5
245x5
265x5 (belt)

CLose grip Bench
225 2x5 sets

Cheat front lever and row (thighs vert/calves horizontal)
BWx4,4,3,3

Ballistic Pullups
BW 5x2

Notes

C&P - Solid. No worries here.  Hang-cleaned 'em all too.

DL - 6" deficit deads did nothing for my conventional DL as I expected.  I'll be power cleaning next time so we'll see if that got stronger.  Moving to 3 singles around 90% followed by GMsx5.  My DL is weak in the back - I can't feel the hamstrings working after the squeeze off the floor as they ought to.

CGBP - all sets easy.

2010-7-1

BW=183
Mood: Wanted another day off

Floor Press
135x8
185x5
225x5
250x3
275x3,2,2,2,1,2

Squatches
225x5
275x3
315x3
345x2 (belt on)
375 1x3 sets
335x5

BB Cheat Rows
275 3x6 sets

BB Curls
115x3
125x3
140 1x6 sets

Notes:

FP: getting stronger but major power loss on each rep. Rep 1 flies up, rep 2 powers up okay and rep 3 grinds.

Squats:  375 is clearly not a max, which is encouraging as regards the Hepburn program and is a PR for this body weight.

2010-7-8

BW=181
Mood: 3 hours sleep and no dinner or breakfast.  Not sure how it's gonna go today

Clean and Press
115x5
135x5
155x3
170x2
185 1x3 sets
165x4

Deadlift
225x5 (DOH)
315x3 (DOH)
405x1
435x1 (Belt on)
465 1x3 sets

GM
270 5x2 sets

Cheated Front lever row
BWx4,5,5,5

CGBP
225 2x6 sets

Got in late from the trip.  Too frazzled from the flight to sleep and appetite down so I didn't eat.  Just happy I could do the same weights today even if I couldn't keep to the set progression schedule.  Once I settle down and eat it'll get right again.

2010-7-9

BW=181
Mood:  Back is tired and I'm whiny. 11 hours sleep.

BP
barx10
165x5
195x5
215x3
235x3
255x1,1,1
230x5

Box Squat (17" box)
225x4
255x3
285x3
315x3
345x1
365x1,1,1
330x5

High Pulls/Shrugs from hang
265x3,5,8,10

BTN Push Press
150 5x2 sets

BB Curls (strict-ish)
125x5
140x2
150x1,1,1
135x5

Ab Wheel (from knees)
15,12,12,10

Notes:

Bench is pretty solid for this bodyweight, but still pathetic. 

Squat is okay.  Back was tired from yesterday.

BTN PP was easier than in the past

Ab wheel doesn't wreck me anymore.

2010-7-11

Push Press (from rack)
115x5
135x3
155x3
175x3
195x2
205x1
215x1,1 (PR +10lbs - thank you ab wheel)
195x4 (PR +1 rep)

Deep Paused Pin squat (Waaaaay below parallel)
235x3
265x3
295x2
325x1
330x1 (PR +5 lbs?)

Pulled left adductor.  Not bad, but I thought it a good idea to stop there.


Hepburn rows
255 5x3 sets

1-arm bb presses
65x3
75x2
85x1
90x1 (Push Press)

2010-7-13

BW=dunno
Mood: fuck it.

Floor Press (from bottom)
175x5
205x5
225x3
245x3
265x2
285x1
305x0
295x0
255x4

Deadlift
225x3
315x3
385x2
435x1
475x1

GM's
270 5x2 sets


Cheat lever rows
BW 5x3 sets

Feeling beat today.  All weights felt 20 lbs heavier than they ought to.  Maybe a bit overdone or haven't adapted to the intensity increase yet.  S'all right.  Got my singles.

2010-7-16
BW=182
Mood: Raging angry

Clean and Press
barx10
115x5
140x3
155x3
170x2
185x1
190x1
175 2x3 sets

Squat
225x3
255x3
285x3
315x3
345x2 (belt on)
380x1
385x1

Walk outs (3 steps back unlock the knees and hold)
425x10 sec
455x10 sec
485x10 sec
515x10 sec
545x5 sec
585x5 sec  (Most I've done outside a power rack.)

Squats again
365x2,1
340x4

Bar felt light on the back all through the movement, but ass and hams were straining at bottom

Pullups
BWx5 (ballistic to short ribs)
+35x5
+70x3

Chins
BW+70x5,5

That's it.